Mobility: 2 rounds
5 inchworms
10 L/R thoracic rotations
10 L/R Scorpions leg lift (prone position)
warm up: 2 rounds
row 500
10 burpee box jumps
Strength: EMOM 10
5 back squats
5 weighted strict pull ups
Coaches note: if you are familiar with your 1,3,5 rep max. aim to start back sqauts at 70-75% gradually increasing through the 5 rounds. Negative jumping pull ups for scale.
must be completed unbroken to count as prescribed
Workout #2: 5 rounds for time
5 deadlift, 225/155
10 push ups
15 wall balls, 30/20
Time Cap: 15
RPE: 7
Coaches notet: This should be fast and spicy! choose wall ball weight that allows you to do all 15reps unbroken.